The Relationship Between Diet And Health

Question 1

We need to eat food in the correct balance for:

5 things

Answer 1

• providing energy we need to survive, keep healthy and fight disease
• growth and repair of body tissue
• all bodily functions which depend on energy and trace elements found in food
• stopping us feeling hungry
• health and well being, we find pleasure in eating food

Question 2

What does a healthy balance diet provide?

Answer 2

Correct combination of food and nutrients for growth and maintaining good health

Question 3

What do you have to do to have a balanced diet?

Answer 3

Eat a mixture of foods from each food group and consume the correct amount of energy

Question 4

Definition of balanced diet

Answer 4

A diet that provides adequate amounts of nutrients and energy

Question 5

What is the Eatwell Guide?

Answer 5

A pictorial food guide showing the proportions and types of foods that are needed to make up a healthy balanced diet

Question 6

Who produced the Eatwell Guide?

Answer 6

Public Health England

Question 7

Who should the Eatwell Guide be followed by and who are the exceptions?

Answer 7

Most people with the exception of children under 2 years and people with special dietary needs

Question 8

What 5 food groups is the Eatwell Guide based on?

Answer 8

• fruits and veg
• proteins - beans, pulses, fish, eggs, meats e.t.c
• dairy and alternatives
• starchy carbohydrates - potatoes, bread, rice, pasta e.t.c
• oils and spreads (unsaturated)

Question 9

What does the Eatwell Guide advise people to reduce?

Answer 9

• fat
• salt
• sugar
• alcohol

Question 10

What does the Eatwell Guide advise people to increase?

Answer 10

Fibre

Question 11

Definition of Eatwell Guide

Answer 11

A healthy eating model, to encourage people to eat the correct proportions of foods to achieve a balanced diet

Question 12

Out of all the food eaten in a day… how much should be fruit and veg?

Answer 12

Just over a third of the food eaten in a day

Question 13

How many portions of fruit and veg should we eat a day?

Answer 13

5

Question 14

What are fruits and veg a good source of?

Answer 14

• vitamins
• minerals
• fibre

Question 15

If you eat lots of fruit and veg… which diseases are you less likely to develop?

Answer 15

coronary heart disease and some types of cancer

Question 16

Examples of fruit and veg…

Answer 16

Carrots, apples, bananas, lentils, sweet corn, broccoli, strawberries

Question 17

How much of the food eaten in a day should be starch food?

Answer 17

Just over a third

Question 18

What is starchy food a good source of and what does it provide use with?

Answer 18

good source of energy and provides use with other nutrients

Question 19

What type of starch should we try to eat? High or low in fibre?

Answer 19

Wholegrains products or products higher in fibre where possible

Question 20

Examples of starchy carbohydrates…

Answer 20

Bread, rice, potatoes, pasta, maize, spelt, millet, wheat

Question 21

What are dairy products could sources of?

Answer 21

• protein
• some vitamins
• calcium - helps to keep our bones strong

Question 22

How often should we eat dairy/ dairy alternatives?

Answer 22

Every day

Question 23

Examples of dairy products…

Answer 23

Milk, yoghurt, cheese

Question 24

Why should we look at labels when buying products?

Answer 24

To look at the fat and sugar content. We should try and opt for lower fat/sugar products

Question 25

What are beans, pulses, meat, fish, lentils and eggs, good sources of?

Answer 25

Proteins and other nutrients

Question 26

Why are beans, peas and lentils, a good alternative to meat?

Answer 26

Lower in fat

Question 27

How often should we eat fish, and in this how many times should we be having oily fish such as mackerel?

Answer 27

Should eat fish twice a week One of these should be oily fish

Question 28

What number of grams should we try to reduce our red and processed meat to per day?

Answer 28

70g

Question 29

How can we eat lower fat meat products?

Answer 29

Choose lower fat meats, leaner cuts and trim off any visible fat and skin

Question 30

What cooking methods do not use and drain away fat when cooking meat?

Answer 30

Grill, poach, steam, bake and microwave

Question 31

Examples of proteins...

Answer 31

* meat, poultry * fish * eggs * nuts * beans and other pulses

Question 32

What type of fat should we eat, which is healthier?

Answer 32

Unsaturated fat We need to reduce saturated fat intake... most ppl eat too much of it

Question 33

Oils and spreads are often high in calories so by reducing the amount eaten we can control our .....

Answer 33

Weight

Question 34

Unsaturated oil examples....

Answer 34

Rapeseed oil, vegetable oil, sunflower oil and olive oil

Question 35

We don’t need to consume a lot of fat and sugar, why?

Answer 35

Many foods and drinks already contain them. Fats and sugars should be eaten in small quantities.

Question 36

Why should we check food labels?

Answer 36

To see which foods are low in fats, sugars and salts

Question 37

How many glasses of fluid do we need everyday?

Answer 37

6-8 glasses

Question 38

Adults should consume no more than _____ units of alcohol a week

Answer 38

14 units

Question 39

What drinks contribute to the glasses of fluid you need everyday?

Answer 39

Water, coffee, tea, lower-fat milk and sugar free drinks

Question 40

You should have no more than ____ml of fruit juice and smoothies a day

Answer 40

150ml

Question 41

What does nutritional labelling on food show?

Answer 41

Nutritional information per serving. It also shows the contribution it makes to the daily amounts required.

Question 42

What colour of food label represents high saturated fat, sugar and salt

Answer 42

Red

Question 43

What colour of food label represents medium saturated fat, sugar and salt

Answer 43

Amber

Question 44

What colour of food label represents low saturated fat, sugar and salt

Answer 44

Green

Question 45

If we reduce the amount of saturated fat we eat, what health benefits does this have?

Answer 45

* reduces risk of heart disease | * low blood cholesterol

Question 46

Men should have no more than ___g of saturated fat a day

Answer 46

30g

Question 47

Women should have no more than ___g of saturated fat a day

Answer 47

20g

Question 48

Should children under 5 years have a low fat diet?

Answer 48

No

Question 49

By reducing the amount of sugar what can you reduce the risk of?

Answer 49

* obesity | * tooth decay

Question 50

No more than ___% of the sugar we went should come from free sugars

Answer 50

5%

Question 51

What is the recommended maximum free sugar intake for 4-6 year olds?

Answer 51

No more than 19g per day

Question 52

What is the recommended maximum free sugar intake for 7-10 year olds?

Answer 52

No more than 24g per day

Question 53

What is the recommended maximum free sugar intake from age 11, including adults?

Answer 53

No more than 30g per day

Question 54

Definition of free sugars

Answer 54

Added to foods and drinks by manufacturers, cooks or consumers and found naturally in honey, syrups and fruit juice

Question 55

Many foods contain free sugars which can be _____ in energy but contain very ____ nutrients

Answer 55

* high | * few

Question 56

What are the negative impacts of free sugars? (3 things)

Answer 56

* weight gain * obesity * increased risk of tooth decay

Question 57

Why do manufactures, chefs and consumers add sugars to products? What are these sugars called?

Answer 57

Add sugars to products and dishes to make them taste sweeter and more palatable These sugars are called FREE SUGARS

Question 58

Sugars found naturally in _____, ______, and _____ ______ are free sugars

Answer 58

* honey * syrups * fruit juice

Question 59

Which sugars are not counted as free sugars? What are these sugars called?

Answer 59

* sugars which are found naturally in food are not counted | * not free sugars

Question 60

Examples of not free sugars

Answer 60

* Sugars found in fresh, dried or frozen fruit and veg | * in milk, cheese and natural yoghurt

Question 61

Definition of not free sugars

Answer 61

Found naturally in products e.g. in milk or fruit

Question 62

Name some common free sugars

Answer 62

* cane sugar * honey * brown sugar * dextrose * fructose * fruit juice concentrate

Question 63

What are the benefits of reducing the amount of say we eat? (3 things)

Answer 63

* reduced blood pressure * reduced risk of heart disease * reduced risk of a stroke

Question 64

Adults should have no more than ___g of salt per day and children should have less than this amount

Answer 64

6g

Question 65

No more than ___% of our food energy should come from fat

Answer 65

35%

Question 66

No more than ___% of food energy should come from saturates

Answer 66

11%

Question 67

No more than ___% of food energy should come from free sugars

Answer 67

5%

Question 68

What are the 8 tips for healthy eating produced by the government and Department for Health?

Answer 68

1) Base your meals on starch foods 2) Eat lots of fruit and veg 3) Eat more fish - 2 portions a week, 1 should be oily 4) Cut down on saturated fat and sugar 5) Eat less salt - adults should eat no more than 6g/day 6) Get active - to try and maintain a healthy weight 7) Don’t get thirsty- drink plenty of water 8) Don’t skip breakfast

Question 69

Who introduced the ‘five-a-day’ campaign and why?

Answer 69

* UK government * To encourage us to eat more fruit and veg and to ensure that we get a variety of vitamins, minerals trace elements and fibre in our diet. Also including antioxidants and plant chemicals needed for good health

Question 70

How many grams is one portion of a five a day for an adult?

Answer 70

80g

Question 71

What does obese mean?

Answer 71

Excessive fatness, measured as ratio of weight to height

Question 72

How is obesity measured?

Answer 72

As a ratio of weight to height

Question 73

Is the number of overweight/obese people increasing in the UK?

Answer 73

Yes

Question 74

Why are more people becoming obese?

Answer 74

People are doing less exercise than in previous years but are still eating the same amount of food. This means their weight gradually increases and the ratio of their weight in relation to their height is high

Question 75

Why is being overweight unhealthy?

Answer 75

It puts a strain in the organs of the body

Question 76

What health problems can obesity cause?

Answer 76

* heart disease * high blood pressure * diabetes * osteoarthritis * varicose veins * breathlessness * chest infections

Question 77

What mental health problems can obesity cause?

Answer 77

* unhappiness * low self-esteem * depression

Question 78

What is the main cause of being overweight?

Answer 78

Eating more food than the body requires so the excess energy is stored as fat

Question 79

How can you lose weight?

Answer 79

Reduce the number of calories consumed and combine this with increased physical exercise

Question 80

What should meals contain for people who are trying to lose weight?

Answer 80

* should include a variety of foods from the Eatwell guide * reduce intake of fat and sugar (buy low sugar/fat food), a calorie controlled diet should consist of foods naturally low in fat e.g veg, nuts, fruit, skimmed milk and white fish

Question 81

What are some low fat cooking methods?

Answer 81

* Grilling * Steaming * Boiling * Stir-frying - these can help people lose weight

Question 82

Definition of diabetes

Answer 82

A metabolic disorder caused by the poor absorption of glucose. This can be due to the failure to produce insulin (type 1) of the poor response of tissues to insulin (type 2).

Question 83

What does the term cardiovascular disease describe?

Answer 83

Different types of diseases of the heart and circulatory system

Question 84

What happens in cardiovascular disease?

Answer 84

Blood flow to the heart, brain or body is reduced because of a blood clot or narrowing of the arteries

Question 85

What is one of the main types of cardiovascular disease

Answer 85

Coronary heart disease (CHD)